The consumption of certain drinks daily activities can have a direct impact on levels of cholesterol and cardiovascular healthaccording to specialists consulted by The Telegraph.
Although the focus is usually on solid foods, the effect of what you drink can be just as relevant. Added sugars, saturated fats and alcohol in popular drinks contribute to increased LDL cholesterolknown as “bad” cholesterol, and triglycerides, risk factors for heart disease.
According to The Telegraphin the UK almost half of adults have high cholesterol levels, raising concerns about daily dietary choices.
The cardiologist Mohssen Chabokstated to the British media that “drinks work exactly the same as food”and warned about the risk of consuming creamy coffees and sugary juices.
The British Heart Foundation highlighted that reduce intake of saturated fat It remains the main recommendation to control cholesterol. Dell Stanforda nutritionist at the organization, explained that the majority of adults in the United Kingdom exceed the recommended daily amount of this type of fat.
Excessive consumption of saturated fats raises LDL cholesterol, which is deposited on arterial walls, decreases blood flow and increases the risk of heart attacks. At the same time, excess sugar, present in soft drinks and juices, can force the liver to generate more LDL cholesterol and reduce HDLconsidered suitable for cardiovascular health.
Drinks like ready-to-drink coffees, frappés and mochas They usually contain large amounts of cream, whole milk and sugar. Some bottled products exceed the sugar content of a can of traditional soda.
Stanford warned that “these drinks provide extra calories, saturated fat and added sugar without fiber,” which It’s more like a dessert than a drink..
As an alternative, the expert recommended choosing filtered coffee with a touch of semi-skimmed or skim milk. Additionally, he warned that unfiltered coffee, such as French press, contains cafestola compound that can increase cholesterol more than filtered coffee, although its moderate consumption within a balanced diet does not usually cause significant adverse effects.
The regular consumption of soft drinks can contribute to overweight, type 2 diabetes and fatty liver. A can of cola can contain up to 10 teaspoons of sugar. According to Chabokthese drinks are relevant not only for cholesterol, but also for blood glucose control.
Sugar-free drinks, which use artificial sweeteners, are not without risks either.. A study of British Medical Journal cited by The Telegraph linked the frequent consumption of these sweeteners with a increased risk of heart and circulatory diseasesand there are indications that they could alter blood sugar regulation.
As an alternative, Stanford proposed the kombuchaa fermented drink that contains probiotics and polyphenols, compounds associated with the reduction of LDL. Although kombucha includes some sugar, its content is usually lower than that of conventional soft drinks.
He fruit juicedespite its healthy reputation, contains high amounts of free sugarswhich causes glucose spikes and stimulates liver production of LDL cholesterol. Stanford explained to The Telegraph that “if you squeeze an orange to make juice, the sugar comes out of the cells and you basically get sugar water with vitamin C and orange flavor.”
For those who consume juice frequently, the suggested option is a smoothie made with whole fruits or vegetables, enriched with oats, nuts or seeds. These ingredients provide soluble fiber, which helps eliminate cholesterol through the intestine.
However, the specialist recommended limiting the daily amount of shakes and prioritize the consumption of whole fruitssince they offer more fiber and less free sugars.
He hot chocolate Commercial food usually contains sugar, full-fat dairy, and saturated fat. Cheaper products tend to include added dairy fats and oils, which increases the risk to cardiovascular health. Preparing chocolate with skim and sugar-free milk is a way to reduce these risks..
In the case of alcoholChabok highlighted that all varieties can increase LDL cholesterol and triglycerides, in addition to promoting hypertension and weight gain.
European guidelines recommend less than 10 grams of alcohol per day (equivalent to one unit), although the specialist maintained that “the best option is not to drink alcohol,” and pointed out that red wine, consumed very moderately, can slightly raise HDL thanks to its antioxidant polyphenols.
The drinks of yogurt containing plant sterols and stanols can reduce cholesterol by up to 10%according to data gathered by experts. Chabok and Stanford agreed that these products are effective, although they warned about their cost, the need for daily consumption and the importance of not replacing prescription medications with them.
In addition, sterols and stanols are found naturally in the Mediterranean diet, especially in vegetable oils, nuts, seeds, legumes and vegetables.
